Protein-Powered Veggie Omelet with Whole Grain Toast

🥘 Ingredients

• 3 large eggs (use 2 whites, 1 whole egg for lower fat)
• 1/4 cup skim milk
• 1/2 cup diced bell pepper (mixed colors)
• 1/4 cup chopped fresh spinach
• 2 tbsp diced onion
• 1 small tomato, diced
• 30g reduced-fat cheddar cheese, shredded
• 1 slice whole grain bread
• 1 tsp extra virgin olive oil
• Pinch of salt
• Freshly ground black pepper
• Optional: fresh parsley for garnish

👨‍🍳 Instructions

1. 1
   In a medium bowl, whisk together egg whites, whole egg, skim milk, salt, and pepper until fluffy.
2. 2
   Heat olive oil in a non-stick skillet over medium heat.
3. 3
   Sauté onion and bell peppers for 2 minutes until slightly softened. Add spinach and tomato, cooking for another minute.
4. 4
   Pour egg mixture evenly over the vegetables. Cook undisturbed for 1-2 minutes, then gently lift the edges to allow uncooked eggs to flow underneath.
5. 5
   Sprinkle cheddar cheese on top and cover the skillet. Cook for another 1-2 minutes until the cheese melts and eggs are just set.
6. 6
   Gently fold the omelet in half and cook for 30 seconds more.
7. 7
   Meanwhile, toast the whole grain bread.
8. 8
   Serve the omelet with toast on the side. Garnish with fresh parsley if desired.

📊 Nutritional Information

• Fiber: 5g
• Sodium: 410mg
• Vitamin A: 38% DV
• Vitamin C: 64% DV
• Calcium: 26% DV
• Iron: 14% DV
• Potassium: 540mg

💡 Cooking Tips

• Whisking well makes your omelet fluffier and lighter.
• Pre-chop veggies for a quick weekday breakfast.
• For lower calories, substitute the whole egg with whites only.
• Use non-stick pans for easier flipping and less oil.
• Toast can be replaced with whole grain English muffin for variety.